CRAZYCOOKER
New member
(makes 6 servings)
4 6-ounce(180 g) boneless, skinless chicken breast halves
98% fat-free chicken broth to cover
1/4 cup (60 ml) nonfat mayonnaise
1/4 cup (60 ml) nonfat sour cream
2 teaspoons (10 ml) grated orange zest
3 tablespoons (45 ml) fresh orange juice
1 medium Granny Smith apple, peeled, cored and diced
2 ribs celery, cut into 1/4-inch dice
12 slices artisan-style whole wheat bread, sliced thin
6 Boston lettuce leaves
1. Place the chicken breasts in a pan and cover with broth. Bring to a simmer and cook until done, about 8-10 minutes. Allow to cool in the broth, then cut into small dice.
2. In a small bowl mix together the mayonnaise, sour cream, orange zest, and juice. Add the dressing to the chicken. Stir in the apple and celery.
3. Place a leaf of lettuce on each of 6 slices of bread. Top with chicken salad and top with a second piece of bread. Refrigerate wrapped in plastic wrap, until ready to serve. Cut each sandwich in half.
Per serving: 286 calories (11% calories from fat), 34 g protein, 4 g total fat (0.4 g saturated fat), 30 g carbohydrate, 2 g dietary fiber, 67 mg cholesterol, 479 mg sodium
Diabetic exchanges: 3 very lean protein, 2 carbohydrate (bread/starch)
4 6-ounce(180 g) boneless, skinless chicken breast halves
98% fat-free chicken broth to cover
1/4 cup (60 ml) nonfat mayonnaise
1/4 cup (60 ml) nonfat sour cream
2 teaspoons (10 ml) grated orange zest
3 tablespoons (45 ml) fresh orange juice
1 medium Granny Smith apple, peeled, cored and diced
2 ribs celery, cut into 1/4-inch dice
12 slices artisan-style whole wheat bread, sliced thin
6 Boston lettuce leaves
1. Place the chicken breasts in a pan and cover with broth. Bring to a simmer and cook until done, about 8-10 minutes. Allow to cool in the broth, then cut into small dice.
2. In a small bowl mix together the mayonnaise, sour cream, orange zest, and juice. Add the dressing to the chicken. Stir in the apple and celery.
3. Place a leaf of lettuce on each of 6 slices of bread. Top with chicken salad and top with a second piece of bread. Refrigerate wrapped in plastic wrap, until ready to serve. Cut each sandwich in half.
Per serving: 286 calories (11% calories from fat), 34 g protein, 4 g total fat (0.4 g saturated fat), 30 g carbohydrate, 2 g dietary fiber, 67 mg cholesterol, 479 mg sodium
Diabetic exchanges: 3 very lean protein, 2 carbohydrate (bread/starch)
